Is It Possible To Always Be Kind To Yourself? [Insightful Discussions #1]

This is the first post of mine and Niraj’s Insightful Discussions blog series, where we will blog on interesting discussion questions! In this blog post we will talk about whether it is possible to always be kind to yourself, which is a common discussion topic when approaching mental health.

When describing the concept of kindness, there is no concrete definition – it will mean different things to different people. For some people, it means not judging themselves for not being perfect, for other people it means being their own cheerleader. For some, it could simply involve being kind to others. The most important thing is that you find your own way to be kind to yourself.

There are plenty of reasons why we should be kind to ourselves. These include boosting our wellbeing or helping us through stressful events, such as a breakup or rejection. However, sometimes we can be unkind to ourselves too, such as forgoing our relaxing time when facing busy schedules. Therefore, is it unrealistic to ALWAYS aim to be kind to ourselves? It’s in our human nature to question, to be curious as well as to doubt ourselves, because we all want to be the best we can be. However, we both believe that we can all take crucial steps everyday to make sure we are kind to both ourselves and others, because there is never an endpoint to finding new ways of improving upon the way we see/feel about ourselves.

Ultimately, whether we are kind or unkind to ourselves is dependent on our mindset and our thinking. Similar to external habits, our mind creates habits too. We can get stuck in rotational thinking processes (whether positive or negative) and this can determine the way we show up and experience the world. As a result, if we’re used to tearing ourselves down over small mistakes, questioning our self-worth, or any version of being unkind to ourselves, we are more likely to continue doing so because it’s ingrained in our system. But how much control do we have over this? Can we not adapt the way we react to these thoughts and try to reframe them?

The truth is that, like anything, learning to be kind to yourself is a journey. If it doesn’t come easily to you, or you’re stuck in a negative thinking cycle, then it will take work, but it’s entirely possible to improve upon the way you see and feel about yourself. Whether you start practicing positive affirmations, replacing bad thoughts with good ones, or setting aside time each day to focus on your wellbeing, it all makes a difference. 

We personally believe that being truly kind to ourselves is acknowledging those days when we don’t feel great and our mind seeps back to a negative space, and accepting it for what it is. Our mind isn’t a perfect place – it doesn’t always have positive thoughts – but it’s how we react that matters.

Do you think you are kind enough to yourself?

And if so, what strategies help you do so?

Let us know in the comments below.

Gratitude In A Crisis [Guest Post by The Autistic Panda]

This week I’d like to share a guest post by my friend The Autistic Panda! We’ve been friends for such a long time, since we were 13, and she was the person who initially convinced me to create my blog, so I’m super grateful for her friendship.

And, on the topic of gratitude, she’s here to share her personal thoughts on how gratitude has helped her deal with depression and low moments in her life. I think it’s a really inspiring post and I can’t wait for everyone to read it.

Plus, don’t forget to check out her blog over here and give her a follow 🙂

I’ve suffered with depression for a long time and it is hard to get those negative thoughts out of my mind. I’ve often felt like I’m hanging by a thread in my life, but someone is always there to remind me about the good that surrounds me, and I thought I’d share some ways I’ve learned to appreciate my life.

It took a while to open up to the idea of gratitude at first because, when you’re depressed, nothing seems to make sense. But eventually, I realised that there are some positive parts of my life and I always cling to that positivity when I’m deeply sad.

I have an amazing mum, who cherishes me and I am so grateful to her. I have pets, who need me to be there for them. I am grateful for the many licks they give me, the many times they remind me to stay alive, even if they don’t realise it. I have a future, even if it seems bleak when I’m in the depths of depression. That future is vast and beautiful, even if I don’t see it right now. I just want to remind you that you have a future too, even if you can’t see it. We all do.

I am grateful for existence itself, as the gift of life has allowed me to meet many amazing people, animals, and explore interesting places. Whilst sometimes I hate the very thought of existing, I have realised lately just how cool it is. To be alive, right now, in this tiny span of time, is pretty awesome in my opinion. We may be specks of dust in comparison to the universe, but we have the power of imagination and creativity. That allows me to feel like I’m more than a speck of dust, I’m a galaxy, and you are too. Our own bodies are so interesting and unique, it is almost like we are our own galaxy.

Remembering the good things in life allows me to realise that I have a reason for existing. I have a purpose, even if I do not see it. That purpose is lost in the planet that is my brain; it is just one small atom amongst billions, but it is there, and it is just as important as the other atoms. You have to do a bit of searching, looking through a telescope, but you will find that purpose. Just you wait. You’re important, for you build up the universe just as much as anyone else. The universe would be boring without you.

Gratitude is just one of the ways I keep myself alive when I’m feeling like I don’t want to be, but it certainly helps. When you feel like everyone hates you, and that no one wants you there, it is easy to forget that your mind is a mischievous place. It sets up traps, trying to lure you into the darkness, but you can remember what’s real. Stay grounded. Remembering all the things people have actually said to me, rather than what my mind told me they’d say, makes me realise that they do care, and I’m grateful for that. No one is any more important than you; our value is the same. Forget what you’ve told yourself and remember what’s good in life, however small, because small things do matter. Whenever you think you’re small and don’t matter, remember that I said you do. You matter a lot, just like how bees are small, yet their role in the world is so vital. Your role in the world is vital too. I’m grateful that you exist.

Thank you so much for reading this,

The Autistic Panda

I hope you enjoyed reading this guest post from The Autistic Panda and that it added some positivity to your day.

What strategy do you use to help you overcome your low moments?

Let’s share some wellbeing tips in the comments below.

The Importance of Light on your Mental Health

Over the last year, on my journey to increase health and wellbeing, I’ve really come to notice how important light is to mental health – more than I ever realised before. Last week, I was listening to Dr Chatterjee’s podcast ‘Feel Better Live More’ and one of his episodes is with the guest Linda Geddes who wrote the book Chasing the Sun. I hadn’t read it, but they had such an interesting discussion on the elements of light and how we should go about utilising it. 

I thought I would share a few things I learnt from the podcast, but also things I learnt through self-discovery and experimentation. Hopefully it will help some of you out there as much as it helped me!


Morning Sunlight is Vital

Whilst I was sorting out my sleeping schedule to combat insomnia (going to bed and waking up at the same time everyday), I started getting up at 8am every morning. For a lot of people this isn’t early, but I suppose for a university student it kind of is. Especially since I was doing it on weekends too. 

Since I’ve been doing this, I’ve noticed how morning sunlight has positively affected my mood. When I wake up earlier and get out of bed earlier, I feel more alert and happy. Opening my curtains as soon as I wake up doesn’t give me time to wallow in bed, allow brain fog to overtake my brain or fall back to sleep again. Even if I open my curtains and sit upright in bed for a while, it makes a huge difference than lying there in the dark. 

This is mostly down to the brain’s circadian rhythms. If you don’t tell your brain it’s morning by giving it sunlight, it will get confused. This is why when you try to go to bed later, when you’ve only spent half the day in sunlight, your body may not switch off so easily. It thinks it’s still the daytime. 



Blue Light from Screens Does Affect Sleep

At one stage of my life, I told myself that using my phone before bed made no difference, because some days I’d use it and I fell asleep fine. But even if you do fall asleep fine after using your phone, it still affects the way your brain works. 

By using any bright lights in the evening – whether that is a screen or a bathroom light – you are telling your brain it’s the daytime, when it isn’t. It was fascinating how in the podcast they spoke about life before we had technology and lights, and the life of the Amish, where they live alongside the rising and falling of the sun. We have kind of manipulated our world from how it’s meant to be, so no wonder we have rises in cases of insomnia and sleep problems. 

Earlier this year, I decided to stop using my phone before bed. I now put it on airplane mode at least an hour before I sleep. It’s made me realise that blue light from screens actually does wire your brain up for daytime – it encourages you to stay awake and think lots and so it certainly wasn’t helping my whirring brain at night. 

Although you can change a lot of phone screens to night mode (and I definitely recommend this if you haven’t tried it already!), it still makes a small difference. I’d rather sacrifice my time using technology than sacrifice my sleep: which do you choose? 



Low Lighting in the Evening Helps

Something I found really interesting, and which was touched on briefly in the podcast, is how low lighting affects sleepiness. I’ve noticed that, when I go up to bed earlier and dim the lights, I feel tired earlier and end up going to sleep earlier. However, when I go up to bed later and the lights are dimmed at a later time, I end up staying awake for longer and going to bed later than usual because I haven’t had a chance to wind down yet. 

This is one of the reasons why having a bedtime routine is so important. It sets up your mind and body ready for sleep. If you don’t set your mind up for sleep, your brain thinks it’s still daytime and this can cause all sorts of trouble for your sleep. 

Realistically, not all of us want to go to bed earlier, dim the lights and read a book. For me, personally, I love it, but it’s not everyone’s cup of tea. But even if you are a late night TV watcher or you text your friends, dimming the lights during these activities is better than doing nothing at all. It’ll still wire your brain to know it’s night time, and I’m sure you’ll start feeling tired a lot sooner! And will get the deep sleep your body’s been craving. 


Hand reaching for light


So, next time you face your day, think about the way light impacts your mood. Does bright light make you happier? Does using your phone before bed cause your mind to overthink? 

Sometimes it takes change before we notice how things are really affecting us. So give it a go. Mix up your routine. See what happens.

And let me know your thoughts in the comments below!

You can find me on social media here:

Instagram: @mymindspeaksaloud

Twitter: @mindspeaksaloud

Weekly Wellbeing Challenge: Week 4

The challenge for this week was… 5 minute meditation!

[ You can find out more details about my weekly newsletter here ]

I’ve been dipping in and out of meditation for a while. When I was first introduced to it a few years ago, I really didn’t like it. But now, I think I have a better insight into how it helps the body and mind.

I chose meditation for this week because I want to start meditating regularly. I find it difficult to get into a routine because often I keep it up for a certain length of time, and then I stop and forget about it (which I’m sure is relatable for a lot of things!)

At the moment, it’s harder to create that routine, now that we’re all at home. As the week went on, I kept forgetting to meditate after my shower, but often I would remember during the day and do it then instead.

What I’ve noticed from meditating:

  • It encourages me to breathe more deeply, which makes it easier for me to relax and not tense up my muscles
  • At times, it’s not easy, especially if I’m already feeling anxious, or I can hear my heartbeat
  • It’s worth sticking out the bad patches because, once I’ve finished meditating, I feel calmer and more present within myself


I found that the best times to meditate are:

  • As soon as I wake up (but after I’ve got dressed/showered so that I’m not so tired I will just fall back asleep again!)
  • When I need to take a break from work (meditating genuinely re-energises me so much! it’s like a little nap)


Overall, meditating is a good way of acknowledging my presence in the world, living in the moment and noticing when I’m feeling uncomfortable or anxious and making the changes to reduce it (rather than continuing to distract myself).

My aim is to continue to meditate as much as I can over the next week, month and year. Even if it’s only a 5 minute break between finishing my work and grabbing my lunch, it’s worth something.

What are your thoughts on meditation?

Let me know in the comments below!

[ + join my wellbeing newsletter here]

Celebrities are Allowed to be Upset [Rant]

Over the last few days, I keep seeing posts around social media about a particular celebrity crying over the coronavirus and everyone telling them they need to get a grip because they have all the money in the world and I just want to say –

No. That’s not how it works.

Just because you have money doesn’t mean you’re intrinsically happy. Just because you have privileges someone else doesn’t, doesn’t mean you’re not allowed to suffer.

Yes, celebrities are not on the same scale as other people. They can use that money to help themselves if they choose to – therapy, exercise classes, etc. but none of this makes them immune to human emotion. You can be rich but feel alone. You can be rich but feel like you don’t deserve anything around you. There’s no rule that says money solves all your problems – it may solve your external problems, but it certainly doesn’t solve your internal.

So, I just think it’s ridiculous that people are making someone feel bad for feeling bad. How does that help anyone?

The act of someone putting their sadness on social media is another matter in itself – to some it’s attention seeking and to others it’s just someone being real with their followers. But either way, if the emotion is real, it shouldn’t matter what background that person has. At the end of the day, it’s a sad person. And if you didn’t know someone’s background and you heard they were sad, surely you’d want to help them, not hurt them.

I’m not quite sure how people will respond to this, but I just think it’s a very interesting topic, one that I feel strongly about, so I had to share my thoughts.

Feel free to share your thoughts too below. But remember to be kind!

Are you on a Journey to Happiness?

A few weeks ago I discovered a new You Tuber – Rowena Tsai. I instantly felt connected to what she was sharing and I could relate a lot, particularly at this moment in my life. So here is a piece inspired by her discussions, but also by my own journey with happiness, where I am trying to maintain the happiest version of myself. I hope this might help in creating and maintaining your own happiest version of yourself too.

I think it’s interesting how we’re all on our own journey of happiness. We all exist on our separate scales – some people are right at the bottom, some people are right at the top, and then there’s a range of people dotted about the middle. Every now and again it’s beneficial to take a mini time out and contemplate where you are on this scale. Why are you at this mark on the scale? Why are you not higher or lower on this scale? What are you doing that consciously makes you a happier person? Sometimes life is so busy we don’t stop to contemplate what we are actually doing with our lives.

I think contemplating happiness and being aware of your own happiness is the first step in actually creating a journey to increase it, but even at this stage it is hardly enough to motivate you to change anything. When I was feeling low, it wasn’t that I didn’t want to change, it was that I didn’t know how to change, and even when I did, I was fearful of it. When your mind says to you ‘you can’t change’ or ‘there’s nothing you can do’ it is putting up a barrier because it’s afraid of what’s out there. The mind’s habits have become so comforting that it doesn’t want to lose them. Sometimes I feel myself wanting to drift back to lower mood for no reason and I think it’s because that’s what my mind has been used to for so long – the mind does not eradicate negativity overnight.

It’s weird because, when I look back on how I used to be (before I decided to make positive changes to my life),  I didn’t feel like I was that depressed at the time. The saying of “losing interest in things you used to enjoy” I believed didn’t apply to me, since I was still doing all my hobbies and I was still going about my everyday life. What I didn’t realise was that the happiness that used to come from these activities was like a numbed version of happiness – an exterior happiness that I believed was there but inside was empty. I was just existing in a cycle I was doing only because I thought it was what I wanted – and partially it was what I wanted, but the problem wasn’t with the activities, it was with my mindset.

It’s only now, in the present, that I can feel and understand the difference in my mood. Now, when I do those same hobbies it’s like a completely different experience. I take part in them not because they are part of my routine, but because I genuinely want to take part in them – I feel excited by the prospect of them. If you are partaking in a hobby and your body isn’t genuinely thrilled to be doing it, then ask yourself why are you even doing it? Does it make you feel good? Are you doing it for yourself not other people? This can be used in all areas of life too – why do you do any of the habits that you do? If you don’t have a sufficient answer, then maybe that’s a habit to adapt or eliminate from your life.

Sometimes, it’s hard to know what happiness is. If you’ve felt the same way for a long time you know no different. But from my experience, I can tell I’m happier because the world and the future excites me. I can tell I’m happier simply because I’m motivated to get up and do things and explore the world, rather than sit in a monotonous pattern. And wow, is it so freeing. It is so freeing to just sit and think about my life, smile and not have anything bad to say about it. It’s a state of peace and acceptance. Accepting the bad for what it is and allowing it to change myself as a person, because that is the reason why it is there.

I feel like the last few years has been a journey of turning my mindset upside down. I used to wonder how people could be so positive – it seemed unrealistic and impractical – but now I realise that those people are positive because that’s the only way they can live happy lives. They’ve been let in on the secret that the only way to move past difficult patches in your life is to train your mind out of the negativity in order to overcome it. And it’s not a secret at all – it just takes a while for some of us to really understand it. Certain events in life happen and you can let them tear you down, but why choose to be unhappy when you can make changes to improve your life?

I think the journey of happiness is hardly a straight forward path. There are ups and downs and I guarantee you I will fall back down at some point in my life. But I’m no longer scared of it. I trust that the world will run its course and I trust that I will be able to get myself out of it just like I’ve done before.

Where are you on your journey of happiness?

And what did you change to get there?


You can find me on social media here:

Instagram: @mymindspeaksaloud

Twitter: @mindspeaksaloud

Why is Walking So Important? [Dr Chatterjee Podcast Review]

Last week, I decided to go on a walk. I do this every so often, strolling around the lake on my university campus, taking some nature photos and admiring the scenery. But this time, instead of listening to music, I put on a podcast. This was actually the first time I’d properly listened to a podcast, let alone walk to one, and it felt really amazing!

The podcast I listened to was Feel Better Live More by Dr Chatterjee and the episode was titled: Why Walking Is The Superpower You Didn’t Know You Had. I’ve been following Dr Chatterjee for a few months now since I read his book The Stress Solution back in September, which helped me so much with creating my goals for tackling stress/anxiety. I was aware he had a podcast but, knowing nothing about podcasts whatsoever, I assumed it was something you had to purchase. It was only last week that I searched it up and realised that you can actually listen to it for free, either on YouTube or on the apple podcasts app! That’s when I decided to take a walk whilst listening to a podcast about walks, and it was super insightful!

In the podcast, Dr Chatterjee discusses with neuroscientist Shane O’Mara how life today is often not built for walking, due to things such as narrow pavements or the use of lifts. As humans we naturally opt for the easiest option, because companies constantly manufacture things that attract our attention in their efficiency, but we should be encouraged to walk instead of using these manufactured alternatives. For example, instead of taking the lift or an escalator, take the stairs. Instead of driving the car 5 minutes away, walk. Most of the time it’s a lot simpler than we think.

The benefits of walking more not only creates a healthy body in the physical sense, but it improves mental health, sleep and productivity. Shane O’Mara mentions that if we go for a walk prior to taking part in an intellectual activity, such as writing, we perform it more creatively and generate more ideas. He even said that if you get older people that are in their 70’s to walk, prior to stimulating ideas, they will generate twice as many ideas as 20 year old’s who haven’t walked! So if I ever get stuck on an essay, I’ll definitely be putting on my boots and heading out…

I won’t spoil all the wonderful discussions in the podcast, but I hope by sharing a few of my thoughts that this is enough to encourage some of you to have a listen! I think walking is definitely underrated in that it isn’t really considered a sport, yet it’s so beneficial, and this podcast does a great job of explaining why it is important, whilst also motivating you to get yourself out there and try it!

Dr Chatterjee’s podcast Feel Better Live More doesn’t just talk about walking, but so many other topics that encourage you to live the healthiest and happiest life you can. So if you’re unsure about diving into the world of walking yet, you could listen to one about reducing alcohol, getting enough daylight, improving sleep, or developing confidence. There is absolutely something for everyone, since there are 85 episodes so far, with a new one each week!



Have you listened to Dr Chatterjee’s podcast before? Or read one of his books?

Let me know in the comments!

You can find me on social media here:

Instagram: @mymindspeaksaloud

Twitter: @mindspeaksaloud

walking. [flash fiction]

sometimes I walk and I feel immersed in nature, picking up leaves in my mind and admiring the breeze as it carries people on their separate journeys. Other times, I can’t seem to get out of my head. Everytime I focus on the outside world my mind internalises my thoughts until I forget where I am, what I’m doing, where I’m going. I guess the brain is clever in that way; it does what it wants to do. And all we can do is try our best to control it in the right direction.

Creating a Good/Positive Aura in your Life

I think it’s safe to say that we’ve all heard of the phrase “positive vibes”; it’s used so much across social media and in everyday life (inauthentically at times). It’s easy to say that being positive attracts positive things and sometimes it does seem too cliche to be true, but I’ve found that being positive actually makes a huge difference.

The other day in my yoga class, we were told a story about two dogs in a room full of mirrors. The happy dog saw happy dogs looking back at him, and the angry dog saw angry dogs looking back at him. Life is the same; what we give out is what we get in return. If we’re angry, other people will feel that energy and retract from us. That’s why it’s so important to work on your own wellbeing before you can expect anything from anyone else.

This year, I’ve really felt the force of a positive aura. I’ve worked so hard on overcoming a tough 6 + months of being unwell, where I honestly did feel really low, but coming out the other side has motivated me more than ever to self-develop and to combat stress and anxiety (as you might have seen in my goals for tackling stress/anxiety post). It is true that difficult moments in your life make you into a better and stronger person, as I’ve felt this for sure, but it also makes positivity a necessity – sometimes being positive is the only way out.

If you think about all of the people you’ve met in your life, there are probably some people who you instantly felt warmth and happiness from when you first met them – those are the positive people. And because of this, you probably felt more inclined to speak to them or become friends. The same goes with yourself – the better you feel about yourself, the better others feel around you. People are attracted to good and positive auras.

I’ve really felt this to be true lately. A few years ago I was a very negative person – I found it so hard to focus on the good things that were going on in my life and I think because of this I wasn’t attracting anything particularly good in my life either. Since I’ve worked on my happiness, I’ve noticed a change in the way I interact with people – I feel like people want to talk to me more and I feel connected to people more. It’s as if they feel the positive energy I’ve worked so hard to create and it makes all of it worthwhile.

I think it’s easy to dismiss this sort of thing until you’ve experienced it for yourself. I know for a fact that the version of me that existed a few years ago would have read this blog post and sarcastically said “yeah right“. Because when you’re feeling negative, you don’t want to admit that your attitude is the reason life isn’t working out for you, because then you have too much responsibility and that’s scary. But it’s also the truth.

Creating a good and positive aura is not something you can instantly make present in your life. You have to start by dealing with your emotions and your wellbeing and this always takes time, but it also always will take time. There’s never an ending point or result – it’s a constant progression. I’m still progressing now and I always expect to be.

So next time you go to a new place and meet new people, think about the energy each person in the room is giving off. Who are you drawn to? Why are you drawn to them? And focus on your own aura too. How can you share the best version of yourself with the world?

Give out a metaphorical thumbs up to everyone you meet 🙂

You can find me on social media here:

Instagram: @mymindspeaksaloud

Twitter: @mindspeaksaloud

5 Things I’m Grateful For This October (2019)

Following on from my previous ‘5 Things I’m Grateful For This September (2019)’, I’m back with the second blog post of the series! I think the first post went down quite well, and I think it also helped me reflect on the good parts of the month more than anything else. So here we go again!

Small Interactions/Connections

I often find that the smallest of things can make me really happy. This month I’ve had various moments where I just felt really connected to people – people I didn’t know, people I had only just met. I was sitting next to someone on the train the other week and, just before he left to get off at his station, he turned to me, smiled, and said ‘hope you have a great trip’. It was such a simple remark but it really made my day – and he probably didn’t even realise it at the time. I guess what I’m saying is that this month I really felt the good side of humanity – the kind, the emotional, the honest side. And I noticed that, when I was travelling, I felt the urge to reach out and speak to people too, to also make that connection. It’s almost like a mutual wave of kindness was just flowing around and recruiting people along the way, and that makes me happy.


Unexpected Writing Opportunity

I wrote a post about this a week or so ago, which you can view here, but I had to mention this within the list because I’m so hugely grateful to have the chance to put my writing out into the world through an app! Writing has been a huge part of my life for as long as I can remember, but writing for a cause is so important to me too. I don’t just write for myself, I write to help others too, and so it felt great to take part in an opportunity that involved reaching out and helping people through my words. The whole experience was an unexpected occurrence, but I think sometimes unexpected things end up being the greatest opportunities! I had a wonderful day watching the recording of my writing and I’m sure it’s something I will be grateful for for my whole life.


My Progress

This is a bit of a weird one, but I’m really grateful for the amount of progress I’ve made. There’s a lot of things I have struggled with over the years, due to mental health, and speaking my mind and in front of others is one major one in particular. This month, I’ve really been trying to push myself and disengage the associations my brain has with school/university classes. Speaking up in class has always given me a lot of anxiety – red face, shaking, sweating, losing breath, you name it. It’s really difficult to hide this when everyone is staring right at your face. However, after all my hard work over the past year to increase my confidence and decrease social anxiety, I’ve finally managed to speak up more in class than I have in my entire three years of my degree! The anxiety isn’t completely gone, but I’m able to get through it and still feel good about myself by the end. And that really is a huge step in my progress. I really am grateful to everything and everyone that has brought me to this point.



This may seem trivial compared to the previous three things, but sometimes it’s good to take a new perspective on something that has become so habitual. I don’t go shopping that often, but when I do I sometimes end up buying quite a few things to make up for it! I’m grateful that there’s so much choice out there in terms of fashion. It’s amazing really that someone designed every single piece of clothing and that we use them to express our personality. A lot of the time it is not just a piece of clothing, it’s more than that. The fact that fashion gives people confidence and happiness is pretty wonderful.


Again, this is a very simple thing, but for my birthday earlier this month I got sent a bunch of flowers and I just thought that they were really beautiful. I mean, they’re kind of starting to die now, but it’s interesting watching the slow transformation each day. They have also inspired me to take photographs for my Instagram which I’m grateful for, so watch out for some flower pictures!

What are you grateful for this month? Let me know in the comments below!

You can find me on social media here:

Instagram: @mymindspeaksaloud

Twitter: @mindspeaksaloud